Fitness Hacks For Travellers

When There’s No Gym, No Room and No Time For That Big Workout

How is it that we can go months and months in perfect routine, dutifully eating healthy, never missing a workout, and staying on target, but a single week of holidays can be enough to throw us completely off balance and send us back to square one?

Hip Flexor Stretch

  • Kneel on a towel on one knee, with other leg in front, with the foot on the floor
  • Squeeze your bottom muscles and gently push the back hip forward to stretch it.
  • Swap sides and repeat.

Neck Stretch

  • Sit Up tall and tuck your chin in.
  • Without turning your head, use your hand to pull your head to the side and stretch your neck muscles.
  • Make sure your shoulder doesn’t rise up. Hold for 10 seconds.

Reach and Bend

  • Reach up with one arm and really stretch as much as possible.
  • Gently lean over to the side to increase the stretch.
  • Hold for 10 seconds and repeat on the other side.

Calf Stretch

  • Put your hands on the wall with one leg behind the other and your feet flat.
  • Now pull the arch of the foot up – imagine there’s a strawberry underneath and you mustn’t squash it.
  • Keep the back knee straight and gently bend forward to feel the pull in your calf. Don’t let your arch flatten as you hold the stretch for 10 to 20 seconds.
  • Repeat on the other side

Bridging

  • Lie on the floor with your knees bent and feet flat on the ground.
  • Rest your hands on the front of your pelvis, then lift your bottom up and hold. Imagine a spirit level staying perfectly balanced across your stomach.
  • If this is easy, lift one leg straight in front while holding your bottom off the floor. The trick is not to wobble or twist the pelvis.
  • Hold for 10 seconds and repeat on the other side.

Superman or Table top

  • Get on your hands and knees with your hips over your knees and your shoulders over your hands – just like a table.
  • Slowly lift one leg out straight behind you and lift the opposite arm out in front. Try not to wobble or twist your back, and make sure your face looks at the floor so that your neck is straight.
  • Hold for 10 seconds, then repeat on the other side. 

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